Firni, Indian pudding
Common food
Photo: Wikipedia
Firni is a traditional Indian rice pudding, set in earthenware pots and served chilled. Its texture is uniquely smooth and grainy, like a creamy, set custard, with a delicate sweetness and floral notes from cardamom and rose water. Nutritionally, it's a carb-rich dessert with moderate protein from milk and rice, providing quick energy.
Calorie split: 10% protein · 70% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love firni for its comforting, cool, and creamy texture that's lighter than many Western puddings. It's a beloved staple at festivals like Eid and weddings, symbolizing celebration and hospitality.
⚠️ Watch-outs & how to enjoy it better
Its high sugar content (over 15g per 100g) can cause blood-sugar spikes, making it less suitable for diabetics. To counteract this, enjoy a small portion (1/4 cup) and pair it with a source of protein or healthy fat, like a handful of nuts. The milk and nuts are common allergens.
Key benefits
- Provides quick energy from carbohydrates.
- Contains calcium and protein from its milk base.
- Served in clay pots, which can impart a subtle earthy flavor.
- A traditional festive dessert for celebrations.
- Naturally gluten-free when made with rice flour.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional clay pot, or 'shikora', used to set firni is porous and absorbs excess moisture, giving the pudding its characteristic firm yet melt-in-the-mouth texture.
Full nutrition (USDA data · scales with serving)
| Water | 67.5 g |
| Energy | 144 kcal |
| Protein | 3.6 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 25.1 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 15.7 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 0.51 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 95.0 mg |
| Potassium, K | 136 mg |
| Sodium, Na | 30.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 3.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.58 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 17.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 11.5 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 24.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 0.71 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 0.87 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.87 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 9.0 mg |
FAQ
How is firni different from kheer?
Firni is made from ground rice paste, resulting in a smooth, grainy, and set pudding. Kheer is made with whole rice grains simmered in milk, giving it a looser, porridge-like consistency with distinct rice grains.
Why is it served in clay pots?
The porous clay absorbs excess water, helping the firni set firmly. It also imparts a unique, earthy aroma and keeps the dessert cool naturally.
Can firni be made vegan?
Yes, traditional recipes can be adapted by using plant-based milk (like almond or coconut) and a thickener like cornstarch or arrowroot instead of the milk proteins.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.44 kcal/g · 10% calories from protein · 0.3 g fiber · 15.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.